Marathon Training: (More From Less

By Making Every Training Mile Count, You Can Run Faster on Fewer Miles Per Week. Part One of Five.

By GUY AVERY

T HIS ARTICLE is the first of a five-part series aimed at guiding both novice and veteran marathoners in their training to optimize their marathon performance without the risk of injury. If followed closely, the training approach I recommend has a 99 percent success rate in helping runners achieve achallenging butrealistic marathon goal time. This approach is forrunners who want to improve their marathon times by training and racing smarter. My approach is not for runners who want only to finish the marathon but for those who want to finish the marathon faster. Depending on your current fitness level, training history, and commitment level, I’ll recommend one of four different 22-week, goal-based training programs (Levels 1-4 on pages 20-25) to choose from.

This approach to marathon training is “sustainable.” That is, if you commit to the training and stick to the race strategy as described, you’ II find the training plenty challenging without being too much of a burden. In addition, the race will be a challenging but positive experience from which you’ ll recover relatively quickly with a mental and physical eagerness to train for another marathon.

The approach I recommend is balanced and integrated. Every training element has a purpose, and each element works with each other element. It’s a holistic approach in which one type of training interacts with other types of training—everything fits together as a whole to achieve the overall mental, physical, and emotional training effect for the optimal and sustainable improvement of your marathon performance.

Grounded in conventional as well as not-so-conventional wisdom and taking into account all factors that influence training progress, my system is equal parts science, art, instinct, and experience.

What I’ll be describing here—and in the four subsequent parts of the series—is a marathon training approach suited to your individual needs. You’ll log no unnecessary miles. Every mile will be meaningful. In other words, we’ Il be looking to get you good results on the minimum amount of work that it takes to achieve those results. If you read what I have to say carefully and follow the training and racing guidelines closely, I believe you’ll be pleased with the results.

THEORIES VERSUS RESULTS

As a former publisher of the latest scientific research on training, I recognize the importance of what science has confirmed about marathon training. However, more often than not, scientific theories on training prevent us from seeing the big picture. Scientists can attempt only to confirm or validate (usually very poorly) what the great coaches and runners already know and have applied instinctively. While scientific research occasionally confirms what most of us already know, the wisest coaches and runners should have a healthy skepticism and even disdain for many of the scientific theories about training.

The fact is that with all the so-called scientific “advances” in training, the world’s best marathoners are covering the distance only about two to three seconds per mile faster than they did more than 30 years ago. That amounts to less than one percent improvement—even with today’s faster, tailor-made race courses, superiorrunning shoes, better nutrition, better weather conditions, more competitive fields, much larger participation rates, large prize money and endorsement incentives, and a proliferation of “expert” literature on the marathon.

The reality is that while understanding the basics of physiology is valuable in designing a marathon training program, scientific research and theories in the last 30 years have done relatively little in advancing marathon performances. Unfortunately, we live in a world where scientists, academics, and “hype” surrounding scientific research is given instant credibility.

In today’s information-obsessed society, it’s important to separate what is relevant from what is not. I’ve weeded out the hype to present a sensible and sustainable approach to optimizing marathon performance over time. If you follow this advice closely, history shows a 99 percent probability that you’ll achieve your realistic marathon time goal based on your training history and ability level. In addition, you will come out of the marathon with the desire and ability to continue to improve your times.

The balanced approach to training I outline operates within the framework of a few general guiding principles that are much more powerful than narrow scientific theories or rules. This framework of general guiding principles gives

Guy Avery MARATHON TRAINING: MORE FROM LESS @ 17

you a much greater understanding of how this optimal and sustainable marathon training program works.

GENERAL GUIDING PRINCIPLES

Several general guiding principles need to be understood before we get into the more specific elements of designing a marathon training program. These principles are (1) the “optimal sustainability” of training, (2) the “inter-action” of training elements, and (3) the “probability of goal achievement.”

These principles go hand in hand. You cannot choose to follow only one or two of them. Ultimately, your success depends on following all three. However, following one of them will make you inclined to follow the others. Disregard these basic laws and you will be putting your training and racing at risk.

The Principle of the Optimal Sustainability of Training

The first principle is that of the optimal sustainability of training. I define “optimal” as less than maximal in the short term but approaching maximal in the long term. Optimal can also mean getting the most possible out of the least. In training, it means getting the maximum benefit without maxing out—in other words, using the perfect blend of ingredients to give you the result you want, and with no wasted effort. “Sustainability” is being able to continue something. In other words, a bunch of optimal short-term results will bring you much closer to your maximum long-term result or potential, primarily because they are sustainable.

The problem with most training approaches is their “quick-fix” mentality. For example, you often see advertisements that say, “Our new program will help you lose 15 pounds in 30 days!” or something like that. The problem is that even if there were some quick and easy way to lose 15 pounds in 30 days, the approach would be unsustainable, and it would carry with it some sort of health risk; furthermore, it might leave a person in worse condition than before he or she started the program. Many quick-fix approaches get results quickly— usually much more quickly than a more patient approach—but the approach, and by extension the results, is hardly ever sustainable.

The same is true with training. The world is full of runners who hammer through some high-mileage or high-intensity program and get quick results only to burn out, get injured, or hit an unexplainable plateau in their training and racing results.

Employing the principle of the optimal sustainability in training for your next marathon will allow you to experience 95 percent of the short-term results achieved by the quick-fix artist, and with a 300- to 400-percent less chance of

18 HM MARATHON & BEYOND January/February 2000

injury, burnout, or performance plateau. However, if the quick-fix artist does make it to run another marathon, his or her rate of improvement will rapidly slow down (if not actually decline), while your rate of improvement will continue at roughly the same pace for several more marathons depending on your age, ability, and commitment level.

An optimal and sustainable approach to training will, in good time, surpass an overly eager but unsustainable approach. The tortoise knows that a slow but sustainable pace eventually wins the race. This applies not only to how to pace your actual marathon races (as I’ll discuss in a future part of this series) but also to pacing your training for optimal results.

This broad principle also naturally encompasses many of the basic scientific training premises outlined by many other experts. These include (1) the law of rest + stress = progress, (2) the law of gradual adaptation to stress, (3) the law of diminishing returns, and (4) the law of moderation.

The Principle of the Interaction of Training Elements

The second important guiding principle is that of the interaction of training elements. This precept supports a balanced approach to marathon training in that it recognizes how all pieces of the marathon training puzzle interact, or work together, in balance, variety, and moderation to achieve an optimal training stimulus. This is akin to another frequently overused and misunderstood term, “synergy,” in that the whole becomes greater than the sum of its individual parts, or “1 + 1 = 3.” In other words, by blending certain training elements in the correct sequence and in the right doses, the training elements combine or interact in a way that causes the total training effect to multiply.

An example of this in sports might be the combination or interaction of strength and flexibility. Strength alone can produce certain results. And flexibility alone can produce certain results. Butcombine the two, and the athleticism that results is greater than the sum of each component taken separately. Likewise, our aim is to combine the various elements of training to work together for a heightened result.

The Principle of the Probability of Goal Achievement

The third important guiding principle is that of the probability of goal achievement. This law supports setting and striving for a goal that has a very high probability of being achieved. The basic philosophy is to be successful one race (or one goal) at a time. Success is defined as achieving your goal. Everything in these training schedules is based on a realistic, very achievable goal derived from an honest assessment of your current fitness level and how much you can handle and are willing to train (within certain guidelines).

Guy Avery MARATHON TRAINING: MORE FROM LESS @ 19

This principle enables training to be reasonable since your training schedule will be based on a realistic marathon goal. Likewise, the specifics of each workout (duration, pace, recovery, etc.) in your schedule will all be aligned to directly leverage your ability to achieve your goal.

That’s it for part one. Below are the four training schedules I mentioned at the opening of my article. I hope I’ve whetted your appetite to learn more. If so, look for part two in the next issue of Marathon & Beyond, where you will select your marathon time goal based on your current fitness, racing ability, and commitment level.

Key to Abbreviations AC = aerobic capacity intervals LR = long run CR = cruise repeats LT = lactate threshold training 5K = 5K racing and/or slightly faster st = 100M strides GP = marathon goal pace T = continuous tempo run H = hill repeats X = off day

LEVEL 1 TRAINING SCHEDULE 4 days / Maximum weekly mileage: 40 miles

Week Day 1 Day2 Day3 Day4 Day5 Day6 Day7 ‘Total

1 x 5 x 6 x 1OLR 4 25 2 x 5 x 7 x 11LR 4 27 3 x 6 x 7 x 12LR 4 29 4 x 7 x 8 x 13LR 4 32 (4GP+st) 5 x 8 x 8 x 13LR 4 33 (5GP-+st) 6 x 6 x 8 x 15LR 4 33 (8xH) 7 x 9 x 8 x TOLR 4 37 (6GP+st) 8 x 7 x 8 x TAC 4 26 (10xH) (5K Race) 9 x 6 x ZL x 16LR 4 33 (10xH) 10 x 10 x 8 x 18LR 4 40 (7GP+st) (12xH)

20 & MARATHON & BEYOND January/February 2000

LEVEL 1 TRAINING SCHEDULE (CONT.)

4 days / Maximum weekly mileage: 40 miles TY

Week Day1 Day2 Day3 Day4 Day5 Day6 Day7 Total

11 x 11 x 8 x TAC 4 30 (8GP+st) (st) (5K Race)

12 x 8 x 8 x 13 4 33

(12xH) (10GP)

13 x 8LT x 8 (st) x 18LR 4 38 (3CR+st)

14 x 8 (14xH) x 8LT(4CR+st) x 13 (10GP) 4 33

5 x 8 x ST Glist) x 20LR 4 40

16 x 7 x QLT(4CR+st) x 20LR 4 40

17 x “AT @ltst) x 10 (st) Xx 16 (13GP) 5 38

18 x 8 x 8 (6 xst) x 20LR 4 40

19 x 9LT(4CR+st) x 8 (6x st) x 16 (13GP) 4 37

20 x 8 x 10 (6x st) x 8LT(5CR+st) 4 30

21 x 6 9 x 4 8LT(SCRtst) 3 30

(4GP/1CR) 22 x 8 3 2 x Marathon 3 — (4GP/1CR) walk

LEVEL 2 TRAINING SCHEDULE

5 days / Maximum weekly mileage: 50 miles EY

Week Day1 Day2 Day3 Day4 Day5 Day6 Day7 ‘Total

1 x 6 4 7 x 12LR 4 33)

2 x 6 4 8 x 13LR 4 35

3 x 7 4 8 x 13LR 4 36

4 x 8 (5GP+st) 5 a x 15LR 4 41

5 x 9 (6GP+st) 5 9 x 16LR 4 43

6 x 7 (8xH) 5 9 x TAC 4 32 (5K Race)

Guy Avery MARATHON TRAINING: MORE FROM LESS @ 21

LEVEL 2 TRAINING SCHEDULE (CONT.) 5 days / Maximum weekly mileage: 50 miles

LEVEL 3 TRAINING SCHEDULE 6 » days / Maximum weekly mileage: 55 miles

a Day 4 ‘Day 5 ‘Day 6 Day7_ Total

2 4 8 15IR. 442

i 22 ™ MARATHON & BEYOND January/February 2000

LEVEL 3 TRAINING SCHEDULE (CONT.) 6 days / Maximum weekly mileage: 55 miles

NE Week Day1 Day2 Day3 Day4 Day5 Day6 Day7 Total

3 5 Te 4 8 x 16LR 4 44 4 6 8 (5GP+st) 5 2 x 18LR 4 50 5 6 9 (6GP+st) 5 10 x 18LR 4 52 6 6 7 (10xH) 5 10 x 8AC (5K Race) 4 40 i 5 10(/GP+st) 4 10 (st) x 20LR 4 55 8 6 8 (12xH) 5 10 (st) x 11(8GP+st) 4 46 a 5 6 (st) a 8 (12xH) x 20LR 4 48 10 6 11(8GPtst) 4 8 (14xH) x 22LR 4 55 11 6 13(10GP+st) 4 10 x 8AC(5KRace) 4 45 12 5 10 5 9 (14xH) x 13 (10GP) 4 51 13 5 8LT(4CR+tst) 6 10 (st) x 221R 4 55 14 6 9 (14xH) 4 9LT(SCR+st) x 16 (13GP) 4 48 15 5 7 SLT 8 x 8AC(5KRace) 4 40 (3.5T+st) 16 5 6 OUT Z x 24LR 4 55 (6CR+st) AZ. 7 QLTI(6CR+st) 6 8 (6 xst) X16 (13GB) 4 50 18 5 8 6 S8(35ies) x 24LR 4 55 19 6 O13 5s) 5 8 (6 x st) x 18((5GP) 4 50 20 6 5 (st) 8 6 (6 xst) x SLT (3.5T+st) 4 37 21 5 8LT(4CR+st) 4 8(4GP/1CR) x 8LT (4CR+st) 4 37 ZZ 5 7(4GP/1CR+st) 4 Z x Marathon S — walk

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LEVEL 4 TRAINING SCHEDULE

65 miles

7 days / Maximum weekly mileage ‘Advanced Level 4 runners with a high-mileage background who

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24 ™@ MARATHON & BEYOND

6 miles on 3

LEVEL 4 TRAINING SCHEDULE (CONT.) 7 days / Maximum weekly mileage: 65 miles

Week Day1 Day2 Day3 Day4 Day5 Day6 Day7 Total

20 6 7 (5xst) 5 8 (3AC) 5 10 (4T+st) 4 45 21 6 7(25AG) 4 7 4 9LT(5CR+st) 4 41 (4GP/1CR+st)

22 5 8 3 3 2 Marathon 3 —

(4GP/1CR+st) walk

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26 MARATHON & BEYOND January/February 2000

DC Road Runners Club presents the 39th Annual Washington’s Birthday

Marathon & Marathon Relay

RRCA Maryland State Marathon Championship Race

* Sunday, February 20, 2000 * 10:30 a.m. * * Greenbelt, Maryland *

Entry Fee — $22 for entries postmarked through Wednesday, Feb. 9. $27 for all entries after Feb. 9 and on race day. A 3-person team Marathon Relay will also be conducted.

The Course — The race will start and finish near the Greenbelt Youth Center at 101 Centerway in Old Greenbelt. Take Beltway Exit 23 Kenilworth Ave.; north to Crescent and turn right. Park behind library. TAC-certified course consists of three scenic loops.

Race packet pick-up will be held in the Greenbelt Holiday Inn lobby Saturday, Feb. 19 from 4 p.m. to 8 p.m. Race Day packet pick-up will start at 8:30 a.m. at the Youth Center.

Weather — The average temperature at the start time is 40°. Be prepared for winter weather running, and dress appropriately.

Water and Gatorade will be supplied. A hot meal will be served in the Youth Center after the run. Special $79 rate at Greenbelt Holiday Inn, call (301) 982-7000. This rate is guaranteed through Jan. 23.

Awards to first three overall and master, Male and Female Age Group awards — 1st, 2nd and 3rd place. Long Sleeve T-Shirts for all entrants.

Call 703-241-0395 or visit www.dcroadrunners.org for an application.

Ss SSS January/February 2000 MARATHON & BEYOND & 27